Yes, we’re going to talk about the “C” word—cardio for beginners. For many, cardio feels like a daunting or even punishing part of fitness. If you’ve ever thought, “I hate running,” or “Cardio just isn’t for me,” you’re not alone.
As a former high school and college runner, I used to get questions like, “How do you do it every day?” Or, “What are you running from?” (Spoiler: Nothing—I just knew how to make it work for me.) But here’s the thing—cardio isn’t just for runners. And it doesn’t have to be miserable.
In this blog, I’ll break down the basics of cardio for beginners, debunk common myths, and help you create a plan that actually fits your life. There are so many benefits to cardio. Are you looking to improve heart health? Maybe you’d like to build endurance. Or maybe you just would like to find an enjoyable way to move. You’ll walk away with simple, actionable steps to get started.
What is Cardio?
According to the American College of Sports Medicine (ACSM), cardiovascular exercise—aka “cardio”—includes any rhythmic activity that uses large muscle groups and can be maintained continuously. This can include:
✔️ Walking
✔️ Running
✔️ Cycling
✔️ Swimming
✔️ Recreational activities like basketball, soccer, or tennis
And yes, walking absolutely counts as cardio (more on that later).
Why Cardio Matters
Whether you’re just getting started or looking to build a routine, cardio has serious benefits:
✅ Heart Health: Lowers blood pressure, improves circulation, and reduces the risk of heart disease.
✅ Weight Management: Supports a healthy metabolism and can aid in weight control.
✅ More Energy: Helps combat fatigue and boosts endurance.
✅ Stronger Muscles & Joints: Improves bone density and overall mobility.
✅ Mental Health Benefits: Releases endorphins, reduces stress, and improves sleep quality.
How Much Cardio Should You Do?
The ACSM and CDC recommend at least:
💡 150 minutes of moderate-intensity cardio per week or
💡 75 minutes of vigorous-intensity cardio per week
A simple way to gauge intensity:
🔹 Moderate: You can talk but not sing.
🔹 Vigorous: You’re breathing hard and can’t say more than a few words.
If you’re new to cardio, start small—even 10-15 minutes a few times a week is a great first step.
Common Myths About Cardio (That Might Be Holding You Back)
🚫 Myth 1: Cardio is better than strength training.
💡 Reality: Both are important. Cardio improves endurance and heart health, while strength training builds muscle and supports metabolism. You need both.
🚫 Myth 2: Walking isn’t “real” cardio.
💡 Reality: Walking, especially at a brisk pace or on an incline, is one of the best and most accessible forms of cardio. It improves heart health, reduces stress, and helps with overall movement longevity.
🚫 Myth 3: More cardio = better results.
💡 Reality: Too much cardio can lead to burnout, muscle loss, and plateaus. Balance is key.
🚫 Myth 4: You need to do long workouts for cardio to be effective.
💡 Reality: Shorter, more frequent sessions can be just as effective. Even a 10-minute brisk walk after meals can provide health benefits.
Common Mistakes to Avoid as a Beginner (Or If You’re Getting Back Into Cardio)
❌ Doing Too Much Too Soon: If you go from zero cardio to an hour a day, you’re setting yourself up for burnout or injury. Start small and build gradually.
❌ Skipping the Warm-Up & Cool-Down: A few minutes of stretching or light movement before and after can help prevent injuries.
❌ Ignoring Recovery: Overtraining can leave you exhausted. Rest days are just as important as workout days.
❌ Focusing Only on Calories Burned: Cardio is about overall health, not just calorie burn. Shift the focus to how you feel rather than just numbers on a screen.
How to Create a Beginner-Friendly Cardio Plan
If you’re new to cardio, start here:
✅ Step 1: Pick an Activity You Enjoy. Walking, dancing, swimming—whatever feels good!
✅ Step 2: Start Small. Begin with 10-15 minutes and gradually increase.
✅ Step 3: Be Consistent. Aim for at least 3 sessions per week to build the habit.
✅ Step 4: Increase Volume Before Intensity. Walk longer before you start jogging, cycle farther before you go faster—this prevents injury.
✅ Step 5: Make It Fun. Listen to music, watch a show, or go with a friend—anything to keep you engaged.
Cardio For Beginners Workouts
🏃♀️ Brisk Walking: Start with 20-30 minutes at a moderate pace.
🚴 Cycling: Try a 15-minute steady ride, then gradually increase time.
🏋️ Rowing Machine: Low-impact, great for endurance—start with 5-10 minutes.
🏊♂️ Swimming: Gentle on the joints, fantastic for full-body movement.
📺 Dance Workouts: Fun, engaging, and great for cardio without feeling like exercise.
Final Thoughts: Cardio for Beginners Doesn’t Have to Be Hard
If you’ve ever felt like cardio wasn’t for you, I totally get it. It could be because you were trying to do something that didn’t fit your body or lifestyle. The best form of cardio is the one you’ll actually do.
So start small, stay consistent, and most importantly—enjoy the process.
👉 Not sure where to start with your fitness? Let’s fix that. In a 30-minute Fitness Roadmap Call, we’ll pinpoint what’s missing in your training, nutrition, and recovery—so you can stop spinning your wheels and start seeing real progress. Book your call today!
References
https://spencerinstitute.com/aerobic-exercise-benefits/
